Stretch - Overhead Triceps
Recommendations: 1-3 Sets, 4-10 Reps, 10-20 Dur
Triceps Lats Stretching Body Only Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your right arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your right elbow and wrist. This is the starting position. Attempt to pull your right lower arm straight up by extending your elbow. Your partner will prevent this movement. Keep your back straight. Breathe normally. Hold for 10-20 seconds. Relax your muscles and let your workout partner to stretch the tricep. He applies gentle pressure to the wrist. Hold for 10-20 seconds. Breathe normally. Return to the starting position. Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your right arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your right elbow and wrist. Repeat for the required number of repetitions. Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your left arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your left elbow and wrist. This is the starting position. Attempt to pull your left lower arm straight up by extending your elbow. Your partner will prevent this movement. Keep your back straight. Breathe normally. Hold for 10-20 seconds. Relax your muscles and let your workout partner to stretch the tricep. He applies gentle pressure to the wrist. Hold for 10-20 seconds. Breathe normally. Return to the starting position. Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your left arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your left elbow and wrist. Repeat for the required number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Sit on the floor with your right arm straight up and your right hand touching your back.
Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your right arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your right elbow and wrist. This is the starting position.
Step 2
Try to straighten your right arm, partner preventing this movement.
Attempt to pull your right lower arm straight up by extending your elbow. Your partner will prevent this movement. Keep your back straight. Breathe normally. Hold for 10-20 seconds.
Step 3
Let your partner further stretch the tricep.
Relax your muscles and let your workout partner to stretch the tricep. He applies gentle pressure to the wrist. Hold for 10-20 seconds. Breathe normally.
Step 4
Return to the starting position.
Return to the starting position. Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your right arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your right elbow and wrist. Repeat as required.
Step 5
Sit on the floor with your left arm straight up and your left hand touching your back.
Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your left arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your left elbow and wrist. This is the starting position.
Step 6
Try to straighten your left arm, partner preventing this movement.
Attempt to pull your left lower arm straight up by extending your elbow. Your partner will prevent this movement. Keep your back straight. Breathe normally. Hold for 10-20 seconds.
Step 7
Let your partner further stretch the tricep.
Relax your muscles and let your workout partner to stretch the tricep. He applies gentle pressure to the triceps. Hold for 10-20 seconds. Breathe normally.
Step 8
Return to the starting position.
Sit upright on an exercise mat on the floor. Your workout partner is behind you. Raise your left arm straight up and flex the elbow while attempting to touch the right hand to your back. Your partner should hold your left elbow and wrist. This is the starting position. Repeat as required.